Cost of living: if you can’t afford as much fresh produce, are canned veggies or frozen fruit just as good?

Cost of Living: If You Can’t Afford as Much Fresh Produce, Are Canned Veggies or Frozen Fruit Just as Good?

The cost of living crisis is affecting how we spend our money, and for many people, this means tightening the budget on the weekly supermarket shop. One area that may be feeling the pinch is the weekly fruit and vegetable bill. But are canned or frozen alternatives a suitable substitute for fresh produce?

The Importance of Fresh Fruit and Vegetables

Fresh fruit and vegetables are crucial for a healthy, balanced diet, providing a range of vitamins and minerals as well as fibre. Australian dietary guidelines recommend that people aged nine and older consume two serves of fruit and five serves of vegetables each day for optimal health. However, in 2022, only 4% of Australians met the recommendations for both fruit and vegetable consumption.

The Benefits of Frozen and Canned Produce

Frozen and canned produce are often seen as inferior to fresh, but they can be a viable alternative when fresh is not an option. Frozen vegetables may actually be higher in some nutrients, such as vitamin C and E, as they are snap frozen very close to the time of harvest. Minerals such as calcium, iron, and magnesium stay at similar levels in frozen produce compared to fresh.

Canned vegetables and fruit similarly offer a cheaper alternative to fresh produce. The canning process is the preservation technique, so there’s no need to add any additional preservatives, including salt. While levels of heat-sensitive nutrients such as vitamin C may decline a little compared to fresh produce, this can be minimised by adding them later in the cooking process.

Fermented Produce: A Nutritious Alternative

Fermentation is another preservation technique that can be used to create nutritious and delicious produce. Fermentation largely retains the vitamins and minerals in fresh vegetables, and may even enhance the food’s nutritional profile by creating new nutrients and allowing existing ones to be absorbed more easily. Fermented foods also contain probiotics, which are beneficial for our gut microbiome.

5 Other Tips to Get Your Fresh Fix

If you’re looking to get more fresh produce into your diet on a tight budget, here are some additional tips:

1. Buy in Season: Buying local seasonal vegetables and fruit will always be cheaper than those that are imported out of season from other countries.
2. Don’t Shun the Ugly Fruit and Vegetables: Most supermarkets now sell "ugly" fruit and vegetables, that are not physically perfect in some way. This does not affect the levels of nutrients in them at all, or their taste.
3. Reduce Waste: On average, an Australian household throws out A$2,000–$2,500 worth of food every year. Fruit, vegetables, and bagged salad are the three of the top five foods thrown out in our homes. So properly managing fresh produce could help you save money (and benefit the environment).
4. Swap and Share: There are many websites and apps which offer the opportunity to swap or even pick up free fresh produce if people have more than they need. Some local councils are also encouraging swaps on their websites, so dig around and see what you can find in your local area.
5. Gardening: Regardless of how small your garden is, you can always plant produce in pots. Herbs, rocket, cherry tomatoes, chillies, and strawberries all grow well. In the long run, these will offset some of your cost on fresh produce.

Conclusion

While fresh produce is always the best option, canned and frozen alternatives can be a suitable substitute when fresh is not an option. By incorporating these alternatives into your diet, you can still get the nutrients you need while staying within your budget. Additionally, by following the tips outlined above, you can reduce waste, save money, and get more fresh produce into your diet.

FAQs

Q: Are canned and frozen produce as nutritious as fresh produce?
A: While they may not be as nutritious as fresh produce, canned and frozen alternatives can still provide a range of vitamins and minerals.

Q: Can I still get the benefits of fermented produce if I’m not a fan of the taste?
A: Yes, you can still get the benefits of fermented produce even if you’re not a fan of the taste. You can try adding it to dishes where the flavor won’t overpower the other ingredients.

Q: How can I reduce waste when it comes to fresh produce?
A: You can reduce waste by planning your meals and shopping ahead of time, using up leftovers, and composting food scraps.

Q: Are there any other ways to get more fresh produce into my diet on a tight budget?
A: Yes, there are many other ways to get more fresh produce into your diet on a tight budget. You can try buying in season, shopping at local farmers’ markets, and using coupons and discounts.